balanced diet



A balanced diet is one that consists of food which provide an adequate amount of each and every one of the nutrients we need to have optimum health. The diet has to be varied consuming mainly fresh and seasonal products. Without realizing it we have been abandoning good eating habits with the consequent detriment to our health.

The balanced diet depends on a number of factors such as sex, height, weight, age, activity, climate and the environment in which we live.

Due to the many personal factors on which it depends, the balanced diet varies widely from one individual to another and so we are talking about recommended daily amounts or intakes (CDR or IDR).

balanced diet
Food must meet the following objectives:

Provide an amount of energy nutrients (calories) that is sufficient to carry out the metabolic processes and physical work required. No more no less.

Provide enough nutrients with plastic and regulatory functions ( proteins , minerals and vitamins ). Do not miss, but not too.

That the amounts of each of the nutrients are balanced with each other. This is:

Proteins must account for 15% of the total caloric intake.


The carbohydrates will contribute at least 55-60% of the total caloric intake.


Lipids will not exceed 30% of the total calories eaten.

The food pyramid

Recently the US Department of Agriculture (USDA) introduced the "Food Pyramid" to the public. This pyramid is an educational strategy adopted to promote a model, or guide, to select a variety of foods. The pyramid has been replaced as a didactic element to the traditional 'food wheel'. In it can be represented the different groups of food and the quantitative importance that they must have in our food according to the size they occupy in the pyramid. Thus, we see that the basis of our diet should be vegetable foods of all kinds supplemented with adequate amounts of dairy, meat and oils and fats.
balanced diet


At the base of The Pyramid include breads, rice, cereals, and pastas . On the second level (from the base, up) is the group of vegetables and the group of fruits. At the third level is the group of milk and its derivatives. At the peak of La Pyramid include fats and sweets and pastries.
Conceptually, La Pirámide emphasizes a diet high in breads, cereals, rice, pasta, vegetables, and fruits. These foods contain complex carbohydrates such as starches and fibers . In addition, some vegetables and fruits provide vitamins A and C. These foods are also low in fat .
Dairy products, such as milk, yogurt, and cheeses, provide calcium and protein. Usually these foods contain what is referred to as "invisible fats." Therefore, it is important to read the label when buying these foods to select low fat products.

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